METCON 15 min AMRAP 10 KB swings 15 Burpees 20 Walking lunges 25 Double unders Rest 3 min 8 min AMRAP 5 HR Push-ups 10 Step-ups 15 SquatsRead More

SKILL 3 sets of: 25 Sit-ups 12 Good mornings (55/35#)   METCON 5 Rounds for time: 15 Back Squat (135/95#) 400m RunRead More

METCON 3 Rounds, each for time: 800m Run 800m Row Rest 4 minRead More

SKILL A1) 4×5 Weighted Pull-ups A2) 4×5 Weighted Ring dips   METCON 21-15-9 Shoulder Press (95/65#) Pull-ups HR Push-ups Calorie RowRead More

METCON 20 min EMOM 5 Wallballs (20/14#) 4 Box jumps (24/20″) 3 Push-upsRead More

STRENGTH Spend 10 min to find a 3 rep max back squat METCON “Death by” burpee box jumps EMOM complete: 3 Deadlift (225/145#) 1 Burpee Box jump (24/20″) 3 Deadlift 2 BBJ 3 Deadlift 3 BBJ 3 Deadlift 4 BBJ etc until you cannot complete the work in the minuteRead More

METCON 6 min AMRAP 200m Run 12 Deadlift (115/75#) 12 Box Jumps (24/20″) Rest 2 min 10 min AMRAP 400m Run 10 Clean (75/55#) 20 Wallballs (20/14#) Rest 4 min 6 min AMRAP 200m Run 120 Singles 20 Push-upsRead More

STRENGTH Back Squat 4 sets of 5 @80% 1 set max reps @60% METCON 3 Rounds: 5 min AMRAP 200m Run 8 Cleans (135/95#) 25 Double unders Rest 2 minRead More

METCON TABATA Hollow Rock Then; 5 Rounds for time: 9 Push-ups 12 Med ball cleans (20/14#) 15 Lunge steps w/ medball overheadRead More

METCON 3 Rounds: Max Rep Pull-ups (1 set) 20 cal Row Max Rep Shoulder to overhead (135/95#) 20 Burpees 18 min CapRead More